Main Set/ Drills
10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

Optional – Group Swim
2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

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Wednesday 1/25/17 > 3100yds Grab Bag
This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.
Warm Up
1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)
Drills
8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

2 x 25 Scull with Pull Buoy

2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

2 x 25 Free with Pull Buoy at Ankles.

2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

Main Set
12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)